Nacho Potato Wedges and Dip Instead of high-fat nacho chips, roast seasoned potato wedges then serve with a salsa dip and low fat yogurt. What are the nutritional benefits of potatoes? Not only are potatoes fat free and cholesterol free, they are an excellent source of energy-giving complex carbohydrates containing many essential vitamins and nutrients. Did you know that potatoes contain the following essential nutrients? Potatoes are packed with energy-giving complex carbohydrates. They have more potassium than a banana. Potatoes are high in vitamin C. Good source of vitamin B6, a factor in energy metabolism As much fibre as 1/3 cup serving of oat bran. Source of zinc, iron, magnesium and folate One medium potato has only 100 calories, is 80% water and low in sodium. Potatoes are fat free and cholesterol free.. healthypotatoes.com is brought to you by the Power of Potato which is funded by the Agriculture and Food Council of Alberta, participating Provincial Potato Boards and Syngenta Protection Canada, Inc. on behalf of Canada’s potato farmers and their associates.